Friday 20140516

Just a heads up, be sure to check out End of Three Fitness HQ next week! There will be a Rogue Fitness Barbell giveaway! 

Day 5 


3-5 minutes jog, row or airdyne 


3 rounds of...(Lower body emphasis)

  • 5 wall squats
  • 10 squats
  • 20 lunges

3 rounds of...(Upper body emphasis)

  • 10 PVC pass throughs
  • 5 pull-ups
  • 10 push-ups
  • 15 kettlebell swings (very light)


5 minutes of dynamic stretching.


Work up to heavy full squat clean (1RM if possible) in 15 minutes…not a second longer.


With 80% of today’s heavy clean…

6 sets of 2 reps (speed focus)

~REST 5-7 minutes~

For 7 minutes…

Every 30 seconds 1 power clean + 1 front squat @40-60% of clean 


My wife put a description of me on her blog that sums it up quite nicely. "Loves – CrossFit, reading for knowledge, eating delicious things, rainy days, his puppy Berkeley, a good cup of dark coffee, a nice dark beer, pizza, taking pictures, having deep conversations, his family – more than anything, exploring new places, and Wife." I also enjoy blogging, but that's pretty much me.